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LIBRARY OF CONGRESS, 

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UNITED STATES OF AMERICA. 



PHYSICAL TRAINING. 



Movements and Exercises for 



Home Work. 



SELECTED FOR THE 



EXERCISING BAR.-(Patented.) 



COMPILED BY 



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SAMUEL B. STOCKBERGER, 

Manufacturer of the Exercising Bar, 
CANTON, OHIO. 



Copyrighted 1S89. 



: 



CANTON, OHIO: 
THE REPOSITORY PRINTING CO., PRINTERS. 

1889. 



Contents. 



PAGE. 

Introduction 3 

General Instructions 6 

Straightening 7 

Breathing Exercises 9 

Arm Work 12 

" Hand 13 

" " Forearm 14 

" " Upper Arm 15 

" Upper Back Arm 16 

" " Upper Inner Arm 17 

Shoulders 17 

Front Shoulder 18 

Side Shoulder - 19 

The Upper Back 20 

The Neck 22 

Small of the Back 23 

Sides of Waist 24 

The Chest 25 

The Abdominal Muscles 28 

Leg Work 31 

" " Front of the Thigh 31 

" The Under Side of Thigh 33 

" Calves 34 

" The Shin Muscle 35 

Running 36 

Stationary Running Exei'cises , 37 

Jumping Movements 38 

Hints About Bathing 39 



INTRODUCTION. 



It is with consider- 
able pleasure that we 
introduce to the pub- 
lic a new piece of 
Physical Apparatus 
which we are confi- 
dent surpasses all pre- 
vious efforts in effect 
and simplicity. The 
important position 
which gymnastic ap- 
paratus is securing in 
the home as a means 
of obtaining daily sys- 
tematic exercise to- 
gether with the de- 
mand made for appa- 
ratus at once cheap and effective with more perfect instruc- 
tions has led us to manufacture the Exercising Bar and pub- 
lish a manual of Exercises and Movements, showing the par- 
ticular part or section of the body that each movement is 
designed to exercise. 

These movements have been practically tested by taking- 
each movement separately, and by overwork making the 
muscles sore; thus proving that the region was strongly 
affected by the exercise. Other parts of the body have been 




brought into action to a certain extent, but the strongest 
action is in the part or parts named. Technical terms have, 
as far as possible, been omitted, so as to have the matter such 
as can be understood easily by every one. 

The reader will be required to select from the movements 
— according to his own common sense — a series of drills best 
suited to himself. With a little study this can be accom- 
plished very easily. Many of these exercises are familiar to 
gymnasts and athletes, but are not (nor is the effect of them) 
known to people in general. Practiced daily they will aid in 
building better bodies. Their effect on the mind will also be 
favorable, for a sensible education of the body causes the 
blood making machinery to make good blood instead of poor. 
This good blood is sent to the brain and fits that organ to do 
■more and better work, without risk, than it can do when fed 
by a poor article. The heart, the lungs, and the other vital 
organs are also likely to be kept healthy and vigorous, from 
being supplied with this good blood and by a rational use of 
the muscles daily, yet without overdoing them. One who is 
trained in this way will safely pass the overwork of the brain 
and nerves, which to-day breaks down so many useful but 
physically untrained men and women, while they should still 
be in their prime, until nervous exhaustion has become a 
disorder familiar to nearly every physician in the land. 

The aim has been to leave no muscle undeveloped, but to 
call attention to a few exercises for each part of each limb, 
and all parts of the body. They are free from risk, are not 
severe enough to overdo, and can be learned almost in an 
instant. They can be practiced in brief intervals between 
other duties. They call for no costume, no expensive appa- 



ratus. Tlie effect of eaeli is shown in a way which every 
person can easily understand as they go along, and which 
they will be very likely to appreciate as well. Good food, 
ample sleep, and no stimulants are requirements for best 
results. Make sure of an hour or more every day of vigorous 
out-door work, no matter what the weather is. Finally, a 
littte smart work with any muscles even for only a few min- 
utes mornings and evenings helps out the other work greatly, 
and in a few months you will see what a difference it will 
make in the size and strength of the muscles so used. 

Samuel B. Stockberger. 
August 1, 1889. 



G Physical Training. 

General Instructions. 

1. Exercise in a well ventilated room. 

2. If convenient, dispense with clothing that is not neces- 
sary for comfort, and do not wear tight belts or coats that are 
close fitting over the chest. 

3. Begin work slow and end slow, working up to the best 
you can do, and finishing with lighter work. 

4. Take in full, deep breaths often during the time you 
are exercising. 

5. Never use enough weight or exercise long enough to 
become much fatigued, and vary your work so that all parts 
of your body shall be used. 

6. Aim for perfection of body, brightness of intellect, and 
purity of soul. 

7. Do not take violent exercise or icy baths; they will 
pave the way for heart troubles and rheumatic affections. 

8. Study each movement carefully. At first learn the 
movements for one set of muscles. The next time execute 
what you have thus learned and- study the movements for 
another set, continuing thus till all are understood. 

9. Make the movements firmly and vigorously, grasping 
the bar tightly in the hands, and moving the arms and body 
as if you were going to lift a much greater weight. 

10. If a muscle is smaller than its corresponding mate, 
give the smaller limb more work to do until it catches up 
in size with its mate. 

11. After exercising, if the skin is moist and the clothing 
damp, do not hesitate a minute, but strip at once and with 
coarse towel rub your skin till it is thoroughly red all over, 
then put on dry underclothing; or take a warm bath, gradu- 
ally finishing off with cooler water, drying off as before. 



Straightening. 7 

12. Repeat tlie movements as indicated in the directions, 
and increase the number of times gradually as you advance. 
If you want to increase the size of certain muscles, it may be 
necessary to repeat the movements given a great many more 
times than is shown. 

13. Position — Heels together, toes turned out, knees close, 
hips back, stomach and chest out, roll the shoulders back and 
down, chin up and head back. 



Straightening - . 

If you sit, stand, or walk habitually with your chin hang- 
ing down and the body leaning forward, you will soon cramp 
your lungs and stomach till, by-and-by, you will get weak. 
But hold the chin up as high as possible, and at once it 
raises and expands the chest, and makes it stand out full and 
well. 

The straightening of the body not only improves the 
looks of its owner, but it makes the lungs inside of the chest 
larger and stronger, and thus helps to keep away consump- 
tion and other lung diseases, and so, often saves one's life. 
It also gives the stomach, heart, and other vital organs 
more room, so that they can work more freely. It makes it 
easy to sit or stand erect, tones up the general health, helps 
to prolong life, ( while cramping the chest tends to shorten 
it, ) and it brings a feeling of spirit and vigor which a deli- 
cate or sick person often longs for but does not know. 
No. 1. Bar down behind, hands together at center of bar, 
palms of hands turned from you, one foot about eight 
inches in front of the other, chin up, chest out. 

Breathe in as large a breath as you can. 



8 Physical Training. 

Draw the head back, tip it as far down behind as possible ; 

rest there a moment and then stand straight again. 
Exhale slowly. 
Repeat ten times. 

No. 2. Bar behind shoulders, hands extended to ends of 
bar, palms turned forward, chin up, chest out. 
Motion same as in No. 1. 
Repeat five times. 

No. 3. Position same as in No. 2. In addition, lower the 
bar to straight arm down behind. 

Motion same as in No. 1. 

Repeat five times. 

Although rather severe, Nos. 3 and 4 will not be harmful 
if 'at first practiced moderately. They are effective exercises 
for strengthening the spine and straightening same; will 
broaden the shoulders, increase the chest capacity, and train 
the body to an erect position. Action, also in abdominal 
muscles. 

FREE EXERCISES — WITHOUT BAR IN HANDS. 

No. 4. Told your arms behind you, or, arms down behind 
you, palms turned down, and fingers interlocked, one foot 
in front of the other, chest out,, chin up. 

Motion same as in No. 1. 

Repeat ten times. 

No. 5. Hands over head, arms straight, palms turned for- 
ward, thumbs interlocked, head turned up, keeping the 
eyes on the hands. 
Lean the body backward, always keeping the arms in a 
straight line with the body, and the eyes on the hands. 
Now bring the body and arms forward, leaning to the 



Breathing Exercisks. 9 

front, without bending the knees stoop over till the hands 

are about the height of knees; increasing gradually, 

lower until yon can touch the toes. 
Repeat ten times. 
Action: In chest, arms, abdomen, back, thighs and knee 

joints. 
No. 7. Hands over head, arms straight, palms turned for- 
ward, thumbs touching, body and arms in a vertical line. 
Lower the arms to the sides, not in front, keeping the 

elbows straight, the little finger and the inner edge 

of the hand touching thigh. 
Repeat twenty times . 
Action : In chest, arms and shoulders. 
While the hands are in the "down at side" position, walk 

about the room, chin up and hands swinging easily at 

sides. 
This is the proper position for the chest while walking, 

sitting, or standing. 



Breathing Exercises. 

The act of breathing consists of the alternate expansion 
and contraction of the walls of the chest, by which air is 
alternately drawn into and expelled from its interior. 

Inspiration is effected by enlarging the chest in all its 
diameters. 

Expiration — the enlargement produced by inspiration is 
recovered from by the elastic recoil of the lungs. 

With vigorous exercise there is increased activity of the 
respiratory process. The exercises given in this book are 
improved by deep, full breathing, half of their value depend- 



10 Physical Training. 

ing on the observance of the following rule: Always, when 

exercising, breathe slowly, and as large breaths as you can. 

Free inspirations aid. materially in increasing chest expansion 

An addition of three inches to the circumference of the 
chest implies that the lungs, instead of containing two hun- 
dred and fifty cubic inches of air, as they did before their 
functional activity was exalted, are now capable of receiving 
three hundred cubic inches of air within their cells. The 
value of this augmented lung accommodation will readily be 
admitted. Suppose, for example, that a man is attacked by 
inflammation of the lungs, by pleurisy, or some one of the 
varied forms of consumption, it may readily be conceived 
that, in such an emergency, the possession of enough lung 
tissue to admit forty or fifty additional cubic inches of air 
will amply suffice to turn the scale on the side of recovery. 
It assists a patient successfully to tide over the critical stage 
of disease. 

Respiratory work will be valuable in overcoming the dan- 
ger and inconvenience caused by the strain imposed on the 
respiratory organs and heart by suddenly increased activity. 

Be sure to do the exercises in a well ventilated room. 
No. 1. Bar down in front, palms turned toward you, hands 
about one foot apart, chest out, chin up. 

Inhale a full breath as you raise the bar. 

Raise the bar high up over head, keeping the elbows stiff 
and the upper arms close to ears while you slowly 
count four. 

Exhale slowly while the bar comes down. 

Repeat ten times. 

This exercise enlarges the lower diameters of the chest; as 
you raise the arms you bring into action the muscles that 
raise the ribs, thereby increasing the capacity of the chest or 
luns' room. 



Breathing Exercises. 11 

FREE EXERCISES. 

No. 2. Hands against chest in front, just above the lower 
edge of ribs, elbows well back. 

Breathe in and exhale slowly as large a breath as you can. 

Innate the lungs to their fullest capacity, hold the breath 
while you count five; exhale slowly, pressing down the 
side walls of the chest at the same time. 

Repeat, counting ten. 

Repeat, counting fifteen. 

Take three or four deep inhalations; on the last pack the 
lungs full of air, exhale slowly, being careful not to do it 
jerkily, but steadily and easily. 

Action : Lungs — all the involuntary and many of the volun- 
tary breathing muscles. 

No. 3. Hands down at sides, elbows stiff, knuckles out, 
fingers extended. 

Raise the hands slowly out in front to straight above the 
head, interlacing the thumbs as the hands go up, inflat- 
ing the lungs at the same time; exhale as the hands 
pass down to sides. 

Emphasize the upward movement. 

Repeat ten times. 

No. 4. Position same as in No. 3. Raise the hands slowly 
out at sides to straight above head, inflating the lungs 
at the same time ; exhale as the hands pass down to sides. 

Emphasize the upward stroke. 

Repeat ten times. 

No. 5. Combine Nos. 3 and 4, keeping the chest well oiit, 
going up with 3, and down with 4, and reverse. 

No. 6. Position same as in No. 3. Raise the arms out in 
front, arms horizontal; bring the hands back close to 



12 Physical Training. 

chest, with the elbows so far back that yon can pnt a 

cane between the arms and the back. 
Inflate the lungs to their full capacity as the hands go 

slowly forward to arm horizontal in front. 
Repeat ten times. 
Action: In Nos. 2, 3, 4, 5 and 6, breathing muscles, arms, 

shoulders, and upper back. 
No. 7. Take position as in No. 2. Slap the chest smartly, 

lightly and quickly, with the open fingers, the lungs 

being inflated to their fullest capacity while counting ten. 
Repeat five times. 
Action: Muscles that elevate the ribs and upper back; the 

"massage" is valuable in strengthening the lung tissue. 



Arm Work, 



. Such is the constitution of man that labor may be said to be 
its own reward. There is a way to make a slim looking boy 
or girl, or older person, strong and hearty looking, if they 
will apply themselves systematically to a course of exercise. 
It is moderately hard and persistent work that tells in the 
end and it is just as practical and possible to build up muscle 
as it is to learn a lesson, an art or a trade. 

We will observe, shortly, that making the arms large and 
strong makes much of the body strong also, for we can not 
use any muscle without bringing some others into play. 

Not only are the muscles themselves benefitted by exercise, 
but, by their action many other tissues and organs become 
more vigorous. The heart beats more vigorously in order to 
carry more blood to the tissues. More oxygen is taken in by 
the lungs, and more heat is developed. Hence the skin, kid- 
neys and lungs have to do more work to get rid of the waste 



Arm Work. 13 

products. Breathing is mainly done by muscular action; 
thus, exercise causes the lungs to draw in an extra amount of 
fresh air, and to get rid of more impure air. Again, exercise 
stimulates the muscles which control the organs of digestion, 
thus giving a good appetite by creating a demand for food. 
In brief, muscular exercise keeps the whole machinery of the 
body in good working order. 

It is laid down as a pretty safe rule, that a person of aver- 
age height and weight, engaged in study, or any other indoor 
or inactive business, should have an amount of exercise 
equivalent to a daily walk of five miles along a level road. 

A daily exercise of ten minutes will do much to develop 
feeble and narrow chests, to check the tendency, so common, 
to curvature of the spine, and to give muscular strength and 
vigor to all parts of the body. 

Hand. 

FREE EXERCISES. 

No. 1. Hands down at side, open and shut fingers, keeping 
the elbows stiff, expression on odd counts. 
Repeat twenty-five times. 
Action: In fingers, hands, wrist and forearm. 

No. 2. Hands over head. Shake the hands from the wrist, 
at the same time bringing the arms down to side, elbows 
stiff. 

Repeat ten times. 

Action: Wrists, strong. 

No. 3. Hands down at sides. Open and shut hand, grip- 
ping as tightly as possible. 
Repeat twenty-five times. 
Action: Forearm, wrist, hand and fingers. 



14 Physical Training. 

Forearm. 

No. 1. Bar in one hand down at side against thigh, grasp 

tightly at the center; the bar is horizontal and at a right 

angle with body. 
From the wrist work the bar, the ends going np and down 

with a see-saw motion, making the movement strong and 

as firmly as possible. 
Repeat twenty times with each Jiand. 
Action: In forearm, wrist and hand. 

No. 2. Bar out in front in one hand, grasp tightly at the 
center, arm horizontal. 
Revolve the bar back and forth, the balls describing a circle. 
Repeat twenty times. 
Action: Forearm, strong. 

No. 3. Bar down in front, hands about two feet apart, palms 

turned inward, elbows stiff. 
Bend the wrists sideways and both ways as if to break the 

bar; keep the whole arm stiff. 
Repeat twenty times. 
Action: Forearm, wrist and hand. 

No. 4. Bar out in front, arms horizontal, palms turned down, 

elbows stiff. 
Raise and lower the bar from the wrist, keeping the arms 

still. 
Repeat fifteen times. Repeat, palms turned up. 
Action: Forearm, wrist, front of shoulder. 

More Good Forearm Work. — Carrying a heavy weight. 
Driving a hard mouthed horse. Sword exercise. "Pulling 
up" on a bar or rope. Climbing a rope or peg-pole. Pulling 
in "tug-of-war" game. Any kind of work or exercise which 
uses the hand vigorously, and keeps it shut or partly shut. 



Upper Arm. . 15 

Upper Arm. 

No. 1. Bar down in front, knuckles resting at front of thighs, 

palms out. 
Raise the bar vigorously to face of shoulders, keeping the 

elbows stationary at side of hips; back to position easy. 
Repeat fifty times. 
Action: Upper arm chiefly. 



FREE EXERCISES. 

No. 2. Right hand close to hip, place the left hand in the 

right, the left arm extending across body. 
Bear down hard with the left hand, and at the same time 

raise the right hand until both hands touch the shoulder, 

keeping the right elbow close to side. 
Repeat twenty-five times. Repeat with left hand close to 

hip. 
Action : In upper arm, moderate in back arm. 

No. 3. Pulling Up. Provide a horizontal bar in a suitable 
place, where every day you can practice pulling the body 
up till the chin touches the hands. If you can not pull 
up at first, give a spring to go up, place your chin on the 
bar a moment, then lower very slowly. 
Repeat from three to ten times. 

This is one of the best exercises for the upper arm, and to 
expand the chest and broaden the shoulders. 

More Good Work for the Upper Arm. — Going up a rope 
hand over hand. Fencing. Single stick. Underhand or 
overhand bowling. Arm work on the trapeze. 



16 Physical Training. 

Upper Back Arm. 

No. 1. Bar at face of shoulders, palms turned from you. 
Push down hard to front of thighs, making the downward 
action as vigorously as possible, and raising the body on 
' heels to prevent jar. 
Repeat the exercise, with vocal expression, "Ah!" "Sli!" 

"Hello!" 
Repeat from thirty to fifty times. 

No. 2. Bar at face of shoulders, palms toward you. 

Raise the bar to straight above head, and swing strong and 

steady to the farthest point possible down and back of 

the body, chest out and head well back. 
Repeat ten times. 
Action: Upper arm, back of shoulders and upper back. 

FREE EXERCISES. 

No. 3. Hands against wall two feet or more apart at the 
height of ears, elbows stiff; the feet are about two feet 
away from wall. 

Bend the elbows, leaning the body against the wall till the 
chest touches wall. 

Repeat twenty-five times. 

Action: — In back arms and broadens the chest. 

No. 4 Place the hands on the floor, body out at full length 

and rigid, hands at sides of shoulders. 
Raise the body up till the elbows are straight, doing it if 

possible with only the thumb and fingers touching the 

floor. Do not bend the knees but support the body on 

hands and toes. 
Repeat ten times. 
Action: — In back arms, fingers, chest and body. 



The Shoulders. 17 

No. 5. Place two chairs so the seats are about two feet 

apart; stand about three feet away and place one hand on 

the seat edge of each chair. 
Bend the elbows and lower the body until the face is level 

with the hands; push back to position. 
Repeat ten times. 

Action: — Strong in back arms and chest. 
No. 6. Place two chairs so the backs are about two feet 

apart, stand between them placing one hand on the back 

of each; arms straight and rigid. 
Lift the feet off the floor, supporting the weight of the body 

on the arms. Now bend the elbows and lower the body 

till the chin is nearly level with the hands; raise to 

straight arm again. 
Repeat from one to ten times. 

Upper Inner Arm. 

No. 1. Bar down behind, hands about two feet apart, palms 

toward you, one foot about eight inches in front of the 

other, elbows stiff. 
Raise the bar up behind you to the farthest point you can 

reach, doing it vigorously. 
Repeat twenty times. Repeat, leaning forward and raising 

the arms higher. 
Action: — Inner arms and back of shoulders. 



The Shoulders. 



There is little work for the shoulders that does not at the 
same time set some other part of the body in action. The 
front of the shoulder is a place where few persons are nearly 
as full, well shaped, and strong as they should be. That most 



18 Physical Training. 

of tlieni tend to sink in a little just in front of each shoulder 

is a proof that they have held their shoulders forward too 

much. But let them practice a few exercises which take hold 

of them at the front of each shoulder, and also tend to draw 

their shoulders well back, which the very filling of these 

muscles tend to do, and you will see that, long before the end of 

a year, the wrinkles in their coats will be nearly if not entirely 

smoothed out. The muscles of the side shoulder are no less 

important. You cannot put your hand up over your head 

without putting this part of your shoulder at work; so, in 

order to get strong all around, we will give this part some 

work also. 

Front Shoulder. 

No. 1. Bar out in front, horizontal, at about the height of 

waist, hands about two feet apart, palms turned up, 

elbows stiff. 
Raise the bar to height of chin, keeping the elbows stiff. 
Repeat ten times. 

Action:— Front shoulders and arms. 
No. 2. Bar out in front, horizontal, at height of shoulders, 

hands at ends of bar, palms turned up, elbows stiff. 
Swing the bar in a horizontal circle first to the right and 

then to the left, turning the body only slightly, making 

most of the action in the shoulders. 
Repeat twenty times. 

Action : — In front shoulders and broadens the chest. 
No. 3. Bar down in front, hands two feet apart, palms inward. 
Carry the bar to a vertical line at right side of body, right 

hand at top of bar, left arm brought across the body. 

The palm of the right hand is to the front, of the left 

hand to the rear. Press the right shoulder and elbow 

well back. Push down to starting point with both hands, 

keeping head up. 



SrDE Shoulder. 19 

Repeat twenty times. Repeat at left side. 

Action: — In front shoulder and raises the shoulder. 

FREE EXERCISES. 

No. 4. Windmills. Keep the elbows stiff. 

Swing the arms out and up and then back and down, keeping 

the arms as close to the body as possible as they pass up 

and down. 
Repeat thirty times. 
Action: — Front and back shoulders and side walls of chest. 

No. 5. Slap. Arms horizontal out in front, hands open, 

palms touching each other. 
Swing the arms to the rear as far as possible in a horizontal 

circle; swing back to front and slap as the hands come 

together. Keep the arms always at the height of ears. 
Repeat fifty times. 
Action: — In front shoulders, front upper chest and ujDper 

back. 

Side Shoulder. 

No. 1. Bar down in front, hands at ends of bar, palms 

inward, elbows stiff. 
Raise the right hand and push it over head to down behind, 

keeping the elbows stiff. The bar is now down behind. 

Now raise the left hand up behind and push it over head 

to down in front, elbows stiff. 
Repeat thirty times. 
This exercises the side shoulder, and the whole shoulder 

moderately. 

No. 2. Bar in front in a vertical line, hands at ends of bar, 
the right hand above head and left hand below waist. 



20 Physical Training. 

Carry the right hand clown at right side, at the same time 
raise the left up at left side and carry it rip to former 
position of right hand. The right hand is now below 
waist, and left above head. Make the movement firmly 
and vigorously, and keep the bar close to body. 

Repeat thirty times. 

Action: — In side and front shoulders. 

FREE EXERCISES. 

No. 3. The tip of the fingers touch the top of the shoulders, 

the elbows are thrown back so the arms and shoulders 

are in a straight line, chest well out. 
Strike up vigorously first with right hand, then with both; 

then with left hand, then again with both. 
No. 4. Hands down at sides, wrists and elbows stiff. 

Raise and lower the shoulders, making the expression as 

much as possible in the shoulders; make it as hard as 

possible as though you were raising and pushing down 

a heavy weight. 
Repeat twenty times. 
Action : — Muscles of the shoulders, whole chest and 

abdomen. 



The Upper Back. 



One part of the shoulders remains — the back of them. You 
can not put your hands behind you without using the muscles 
on the back of your shoulders, and if you do a great deal of 
work which makes you draw your hand or elbow quickly or 
strongly backward, you will soon make the backs of your 
shoulders strong, and well shaped also. A well built and well 



The Upper Back. 2] 

developed back is both handsome and useful, while a narrow 
one will always seem weak, and is often felt to be so. 
No. 1. Repeat Upper Inner Arm exercise, page 17. 
No. 2. Repeat Front Shoulder exercises, page 18. 
No. 3. Repeat Upper Arm exercise No. 3, page 15. 
No. 4. Position same as in No. 3; only this time let go with 
left hand, and hang by right hand only, left hand easy 
down at side. 
Hang this way till you count ten, drop on toes. Rest a 

minute, breathing slowly. 
Repeat, hanging by left hand. 

No. 5. Grasp the bar at the ends, palms turned down, elbows 

stiff, chest well out. 
Raise the left hand and hold it high above head. Swing 

the right hand in a horizontal circle from front to rear, 

keeping the elbows stiff, and making the movement strong 

and steady. 
Swing the bar twenty times in this way. 
Repeat, with right hand held above head. 
Action: — Upper back and front shoulder. 

FREE EXERCISES. 

No. 6. Hands out in front, arms horizontal, palms downward, 

chest well out. 
Swing vigorously down past side of thighs to as far back 

as you can reach. 
Repeat fifty times. 
Action: — In back shoulders, upper back arms. 

Moke Good Work for Upper Back: — Throwing a ball or 
stone. Rowing. Sawing wood. Throwing weight behind you, 
past your side. Climbing rope. Pulling in " tug-of-war". 



22 Physical Training. 

The Neck. 

A few exercises for this part will give the head a better 
poise and a more easy, graceful turn, and will improve the 
outline of the neck. 

FREE EXERCISES. 

No. 1. Clasj) the hands at the upper part of the back of the 
the head, elbows close together. 

At the same time you pull head forward by the muscles of 
the upper back arms, pull the head back by the muscles 
of the back of neck, making a double resistance. 

Repeat ten times. 

Action: — Back of neck and upper back arms. 

No. 2. Place palms of hands under chin, elbows close 
together. 

At the same time you push the head backward by the 
muscles of the front upper arms, pull the head forward 
by the muscles of front neck, making a double resistance. 

Repeat ten times. 

Action: — In front of neck, upper arms. 

No. 3. Lean the head as far down on the right and left 
sides as possible. Make the movement in a straight line, 
keeping the nose in one position. 
Repeat twenty times. 
Action: — This exercises muscles of sides of neck. 

No. 4. Neck all around. Stand about ten feet from some 
object about the height of face, turning the back square 
to the object. 
Turn the head around on one side till you can see the object, 
and then turn around on the other side till you can see 
the object again, making the movement in the neck. 



Small of the Back. 23 

Small of the Back. 

We come now to a part not very large — often not large 
enough, indeed — called the " small of the back," or back of 
the waist- but, at the same time, one of the most important 
parts of the whole body. However strong anywhere else we 
may be, if we have not a square, strong, well built waist, we 
are not thoroughly strong. A strong waisted man will be 
almost certain to out-walk, out-run over long distances, out- 
jump and beat at almost any sort of foot work calling for 
strength and staying power, and for the simple reason that 
the small waisted man is not as well-built as the other in a 
part called into very active use in these kinds of hard work. 
No. 1. Bar out in front, horizontal, as high as the shoulders, 
hands about one foot apart, palms turned down, elbows 
stiff. 
Raise the bar to straight above head; swing down through 
out in front, elbows stiff, reaching out as far as possible 
without raising the heels from the floor, aiming to touch 
the floor in front of the toes, without bending the knees; 
swing back to above head reaching out as far as possible 
as you go up. 
Repeat fifteen times. 

Action: — Small of the back, abdomen, front walls of chest, 
back "thigh and knee joints. 

No. 2. Bar horizontal against chin, palms turned forward, 
chest well out- 
Push the bar down hard to the front of feet, or as near as 

possible, keeping the knees stiff. 
Repeat twenty times. 

FREE EXEECISES. 

No. 3. Repeat Nos. 1 and 2, without bar, fingers touch toes 
or as near as possible. 



24 Physical Training. 

More Good Work for Small of the Back: — Shoveling. 
Mowing. Pitching hay. Lifting heavy weight from the 
ground. Sawing wood. Rowing. Wrestling. Tng-of-war. 



Sides of Waist. 



The muscles of the sides are among those which help to 
keep us erect and from falling over. It will not take long to 
feel that the exercises given are stretching the sides, and 
making them stronger in a way unusual to most of us. This 
stretching, done carefully, and increased little by little, will 
not only bring strong and shapely muscles on the sides of the 
waist, just above the hip bones, but will also benefit the 
stomach, bowels, and other vital organs, by giving them more 
room and ease of action than they have when the body is at 
all bent forward or the waist drawn in, as it is far too often 
by most persons. 

No. 1. Bar horizontal, down in front, hands at ends of bar, 
palms turned inward, chest well out. 
Swing the bar vigorously in a horizontal circle from right 
to left around the body, making most of the action at the 
waist. 
Repeat thirty times. 

Action: — In waist, walls of chest and shoulders. 
No. 2. Bar above head, hands at ends of bar, palms turned 
forward, feet about a foot apart, chest well out. 
Sway the body slowly and steadily leaning first to the right 
side then to the left, making the action wholly at the 
waist. Push the hips well out at sides, and keep the bar 
and rear of body all in a vertical line. 
Repeat ten times. 

Action: — Strong in sides of waist and walls of chest, raises 
the shoulders. 



The Chest. 25 

FREE EXERCISES. 

No. 3. Stand erect, chin irp and head back, arms akimbo and 
the feet about one foot apart. 

Movement same as in No. 2. 

Repeat thirty times. 

Action: — Muscles of waist, chest walls moderately. 
, More Good Work for Sides of Waist: — Pulling up on 
bar, rings, or branch overhead, feet together, knees straight; 
swing legs far up from side to side. Hanging by one hand, 
feet straight down. Climbing peg-pole or rope. Wrestling. 
Rowing. Pushing heavy weight over head. Fencing. Boxing. 
Walking erect, and rapidly, for a long distance. Running on 
the soles and toes. Jumping. Skating. Dancing. And as 
good as any; hopping on one foot. 



The Chest. 



The muscles across the upper part of the front of the chest, 
between the shoulders, are highly important in a variety of 
ways. Weak chested persons of either sex are likely to have 
these muscles weak. But these muscles are sure to be full if 
the chest is well set, the arms well made, shapely, and strong. 
The muscles of the arm and those of the upper half of the 
body so work together that you can scarcely use any one of 
them without setting most of the others into action. With 
these muscles full and strong it is far easier to hold the chest 
out than when they are thin and weak, for they seem to keep 
the chest out without much effort on their owner's part. 
This holding of the chest out is of great benefit — so great 
that, if done most of the time it sometimes even saves one's 
life. 



26 Physical Training. 

Thousands of men and women, while at work, sit for 
many hours daily, and get but little exercise except for the 
hands or arms. When thus working they breathe smalL 
partial breaths, so only partly filling the lungs. With only 
half work to do, both the chest and the lungs grow small 
and often weak. 

Their owner also is likely to get weak and is more liable to 
take cold, and if the cold sets on the lungs, he has less chance 
for recovery than if the lungs were large, full, and well used. 
Making the muscles on the front of the chest large and strong 
helps to keep the chest full and well shaped, while the deep 
breathing, which most any vigorous exercise forces us to do, 
also aids greatly in the same way, and brings us in time the 
large and healthy lungs so desirable for all. 

The value of a good chest is not appreciated as it should be. 
Farmers, mechanics and laborers, often have round backs, 
while the chest is narrow and not as broad as the shoulders. 
On the other hand, professional men, merchants, bankers, 
clerks, and about all who get their living by their heads rather 
than by their hands, do little or nothing to benefit their chests, 
or to keep them full and deep. Hence; if out-of-door boys 
and men will do some special work to enlarge their chests and 
make them stronger, they will be better for it, and be more 
fit for any thing they are called on to do; while to the in-door 
boys and men the advantage will be so great as to often not 
only keep them well, when they would otherwise break down 
with sickness, but even to insure to not a few a green old age, 
and a useful one as well. And in almost every particular is 
the same true of girls and women. 

No. 1. Bar horizontal, down in front, palms turned inward, 
hands about two feet apart. 



The Chest. 27 

Garry the bar to a vertical at right side, right arm straight 
and immovable, left arm bent with forearm close to fore- 
head. Push the bar back to starting position, pressing 
down firmly with left hand. 

Repeat thirty times. Repeat, carrying bar to left side. 
Repeat, alternate to right and left. 

Action : Muscles across the front of chest, arm and shoulder. 
•No. 2. Bar horizontal in front at height of chin, arms ex- 
tended, palms downward. 

Change to a vertical line with right hand above, doing it 
vigorously; return to horizontal. 

Repeat twenty times. Repeat, carrying the left hand above. 
Repeat, alternate right and left. 

Action: Same as in No. 1. 
No. 3. Bar horizontal against the chin, palms to the front, 
hands about two feet apart. 

Push the bar out in front vigorously; pull back strong to 
position. 

Repeat twenty times . 

Action : In muscles of chest and widens the shoulders . 
No. 4. Bar horizontal down in front, hands at ends of bar, 
palms turned inward, elbows stiff. 

Swing bar up through above head to down behind back, 
keeping the elbows stiff all the time. Raise again to above 
head, then lower to down in front. 

Breathe in a full breath as you raise the bar each time, and 
look up as it swings to above head . 

Repeat eight times. 

Action: In muscles of shoulders and arms, widens and 
raises the chest. 
No. 5. Chest expander, vertical . Lie flat on your back on 
the floor, bar on the floor above the head, arms straight, 
hands two feet apart, palms turned upward . 



28 Physical Training. 

Carry the bar forward above face, arms fully extended, to 
down at front of thighs. Return along the same line to 
back of head. 

Inhale a full breath as the arms swing from thighs to back 
of head, and exhale as they pass forward. 

Action : One of the best chest expanding exercises . 

FREE EXERCISES. 

No. 6. Chest expander, lateral. Lie flat on your back on 

the floor, arms at sides of thighs, elbows stiff. 
Carry the arms close along the floor toward head until the 

hands meet back of the head . Return in the same line 

to sides of thighs. 
Inhale a full breath as the arms swing from thighs to back 

of head, and exhale as they pass down to thighs again. 
Repeat twenty times. 

Action: Expands chest to its utmost capacity. 
No. 7 . Repeat Front Shoulder exercises Nos. 4 and 5, page 19. 
Repeat Upper Arm exercise No. 3, page 15'. 
Repeat Upper Back Arm exercises, Nos. 3, 4, 5 and 6, 

page 16. 



The Abdominal Muscles, 

The layers or bands of muscles which lie across the front 
of the waist are known as the abdominal muscles. 

They are very important, not only helping us (with other 
muscles which lie on each side of them, ) to move the body in 
many ways, but when made strong and kept so by daily exer- 
cise, greatly aiding the stomach, liver, kidneys, and bowels in 
doing their work, so helping to keep away dyspepsia, inflam- 



The Abdominal Muscles. 29 

mation of the bowels, and other disorders far too common in 
civilized lands. These muscles help to draw the body 
over forward, or to lift the legs upward. When lying 
on your back, you could not get up if these muscles did not 
help you to do so. Every time you lift your foot to walk you 
set them at work, and the higher you lift it, as in jumping or 
kicking, the more you give them to do. 

Whoever has these muscles small and weak will generally 
have a feeble gait, and will often lean forward a little when 
walking, as if too weak to stand up straight. But if you walk 
with a strong, high step, lifting the heel well, and pushing 
with the front of the foot just as it leaves the ground, you 
will find you are giving these muscles good work to do. 

FREE EXERCISES. 

Fo. 1 . Horse Walk. Step high and well out in front like 
a spirited horse, keeping the upper part of the body well 
back . 
Step this way one hundred times or more. 
Action : Muscles of abdomen and front of thigh . 

No. 2 . Double Hop. liaise the right knee until the right 
foot is one foot above the floor, then giving a light sjniiig 
with the left foot, raise it one foot off the floor, landing 
at the same time on the right foot, but only on its toe 
and sole, not on the heel. 

Repeat thirty times . 

Action: In abdomen, thighs and calves. 

No. 3. Backward Stretch. Fold your arms behind you. 

Raise the right foot and hold it far out in front of you; 

holding the chin up high, let the head and shoulders 

drop far backward and point the foot as far outward and 

downward as possible. 



30 Physical Training. 

Repeat ten times. Repeat, raising the left foot. 
Action: In abdomen, muscles of the under thigh. 

No. 4 . Long Stretch . Stand about eighteen inches from 
a wall, feet about one foot apart, hands against wall high 
above head. 

Lean the body forward until the chest touches the wall, 
bending the elbows, knees stiff and heels on floor. 

Repeat ten times. 

Action: In abdomen, small of the back and chest. 

No. 5. Stand erect; gradually draw the head and shoulders 
back until as far past the vertical as possible. Return 
slowly to position. 

Repeat five times. 

Action: Hard in muscles of abdomen as you draw back to 
position. 

No. 6. Abdominal Test. Lie flat on your back on the floor, 

arms folded across the chest. 
Raise the trunk of the body off the floor and bring it to a 

sitting position, lifting it entirely by the muscles of the 

abdomen; keep the arms folded, knees stiff, and heels on 

the floor. 
Repeat five times. 
Action: Hard in muscles of abdomen. 

No. 7. Position same as in No. 6. Raise your feet till the It gs 
are at a vertical, keeping the trunk of the body on the 
floor. 
Repeat ten times. 

Moke Good Abdominal Work. — Jumping. Kicking foot 
ball. Horse-back riding. Chopping wood. Trying how high 
you can reach, or can jump and reach. Swimming. Pulling 
up on a rope or bar. 



Leg Work. 31 

Leg Work. 

While the muscles chiefly used in walking, running', jump- 
ing - , lifting- or stooping, are those from their frequent use, 
that would seem to need the least attention, yet it is quite 
necessary to know something about these muscles, and how 
best to develop and strengthen them. If you should stand 
on a street corner to observe, you could scarcely, by actual 
count, find one person in ten to be an easy, graceful and erect 
walker. And why do so many persons shuffle along with a 
languid, unsteady or jerky movement? It is because these 
muscles, which they use every day, are never exercised or 
stregthened, except by the unavoidable use made of them. 

Horsemen give a great deal of their time and thought, and 
spend thousands of dollars every year in breeding and im- 
proving trotting stock; but on the other hand, how little do 
men care for the bettering of the quality and strength of 
their own blood. 

The muscles now chiefly called into use are those of the 
abdomen, thigh, calf, and front of leg below the knee. At 
all times, save when you are sitting still, they are busy; 
but when you walk slowly or languidly, however, you do not 
work them hard enough to do them much good, or to give 
them nearly the size and power which brisk walking would 
bring to them. 

Front of the Thigh. 

FREE EXERCISES. 

No. 1. Front of the Thigh. Fold your arms behind you, 
place one foot about twelve inches in front of the other. 
Slowly bend the knees until they nearly touch the floor, 
keeping the upper part of the body in a vertical line. 
The slower this is done the more strength will be required 
and derived. Raise to position, slowly as before. 



32 Physical Training. 

Repeat six times. 

Action: — In thighs and joints of legs. 
No. 2. Hands at each side against the lower part of chest, 
shoulders back and down, the left foot about eighteen 
inches in front of the right. 

Bending yonr knees slowly, and stooping only a little, now 
spring smartly upward, and at the same time bring your 
left foot backward and your right foot forward, landing 
on toes and soles only. Spring back again, left foot for- 
ward, right foot backward, as at the start. 

Repeat thirty times. 

Action: — Front of thigh and calves. 

No. 3. Left foot to front, a few inches above the floor. 

Gradually bend the right knee and lower your body back- 
wards till you are half way to the floor. 

Raise slowly to straight position. 

Repeat six times. Repeat, right foot to front. 

Action: — Strong in thighs. 
No. 4. With bar. Bar down in front in both hands, left foot 
to the front a few inches above the floor. 

Gradually bend the right knee and lower the body till you 
are all the way down. The body is supported by the 
right leg. The left leg is straight out in front and 
parallel with the floor. 

Raise slowly and steadily to straight position. 

Repeat three times. Repeat, right foot to the front. 

Action: — Strong in thighs and knee joints. 
No. 5. Bend the knees till you are half way to the floor. 

Spring straight upward, till your feet are off the floor six 
inches or more, springing from the toes and landing on 
the toes. 

Repeat ten times. 



The Under Side of Thick. 33 

Action:— In thighs, calves, front of leg below the knee. 

More Good Word for the Thighs: — Strong, vigorous 
walking. Slow, easy running for a long distance. Walking or 
running up stairs or up hill. Running down stairs on your toes. 
Skating. Vaulting. Jumping, upward or downward. Leap- 
ing. Dancing. Riding on a bicycle. Hopping. Riding 
horseback. Rowing. Lifting weights from floor. Pulling 
in the tug-of-war. Any kind of wrestling. 



The Under Side of Thigh. 

No. 1. Bar horizontal down in front, hands about two feet 
apart, palms turned inward. 
Bending the knees, lower the body to a sitting position, 
going down slowly and coming up as though raising a 
heavy weight on the head. The arms are kept straight 
and when the body is lowered the bar is to the front of 
knees. 

free exercises. 

No. 2. Stand with your back close io a wall, the feet about 
six inches away from it. 
Place the right heel against the wall, about three inches 

above floor. 
Push vigorously and hard against the wall, until you slowly 

count ten. 
Repeat ten times, alternately with left heel against wall. 
No. 3. Repeat all of the Small of the Back exercises, page 23. 
No. 4 Stand on your left foot and place one end of your 
weighted exercising bar on the heel of the right foot. A 
dumb-bell or other weight strapped on may be better. 
Raise the right heel behind you till it is as high as the left 
knee; slowlv lower to floor. 



34 Physical Training. 

Repeat twenty times. Repeat, raising the left foot. 

More Good Work for the Under Side of Thigh : — 
Walking up hill. Running slowly up hill. Running on level 
ground, but throwing the heel high up behind at each step. 
Running backward. Hopping on one foot, and carrying a 
dumb-bell or other weight held up behind on the other. 
Hanging by the heels. Jumping over some object as high 
as you can clear. Trying how high you can jump to touch 
some object. 



Calves. 

FREE EXERCISES. 

No. 1. Stand with chin up high, heels together, toes turned 
out, and arms folded. 
Raise slowly on the toes, till the heels are as high off the 
floor as you can get them; lower slowly till the heels are 
on the floor again. 
Repeat thirty times. 
No. 2. Raise the right foot off the floor, and raise the heel 
of the left foot off the floor. 
Hop straight upward with the left foot, never touching the 
left heel to the floor, either when you spring or when 
you land. 
Repeat fifteen times. Repeat, hopping with right foot. 
No. 3. Raise the right foot off the floor about ten inches, 
then raise the heel of the left foot off the floor. 
Remain in this position while you slowly count five, then 

lower the left heel to floor again. 
Repeat ten times. Repeat with left foot off the floor. 
No. 4. Raise the right foot off the floor till it is as high as 
the left knee. 



The Shin Muscle. 35 

Hop with the left foot as far as you can with comfort, then 
change to the right foot. 

This is one of the very best exercises for the calf of the leg. 
No. 5. Stand perfectly erect with the arms akimbo at sides. 

Raise the heels of both feet off the floor, keeping the knees 
stiff, then spring straight upward one inch or more off the 
floor, landing on the toes and soles. 

Repeat eight times. 

Moee Good Work for the Calves: — Walking on level 
ground, with a weight in each hand, pushing hard with the 
soles and toes as the foot leaves the ground, and swinging 
the weight well up in front with each step. Running on 
the soles and toes. Hopping on one foot for a long distance. 
Jumping. Horseback riding. Spring-board work. Vaulting. 
Riding on bicycle. Walking on soles and toes. 



The Shin Muscle. 



FREE EXERCISES. 



No. 1. Told your arms behind you. Standing on the left 
foot, raise the right foot, lifting it about one foot or more 
off the floor, and holding the right knee stiff. 
Draw the toes of the right foot in over the- instep, the toes 
pointing toward the knee as much as possible. Hold it 
so drawn up a moment. 
Repeat five times. Repeat, standing on the right foot. 
No. 2. Position same as in No. 1. 

Draw the toes well up toward the knee, then sway the foot 
first far to the right and then as far to the left, being 
careful to hold the knee stiff and the toes well drawn up. 
Rejieat, swaying ten times with each foot. 



36 Physical Training. 

No. 3. Raise sharp on heels, keeping the body as still as 
possible ; keep the chest, stomach and thighs well forward. 
Repeat thirty times. 
No. 4. Fold your arms behind yon. 

Standing on the left foot, swing the right foot from front 

to rear, as far up each way as possible, being careful to 

keep the toes of the right foot pointing toward the right 

knee. 

Repeat, swinging each way thirty times. Repeat, standing 

on the right foot. 
Action: — In shin muscle, and the whole leg on which the 

body rests while swaying. 
More Good Work for the Shin Muscles: — Swimming. 
Rowing. Jumping of any sort, especially upward. Kicking 
foot-ball. . Leaping. Hanging by the toes on the horizontal 
bar or trapeze. Swinging by the toes on the rings. Standing 
on one foot and reaching the other as high up as possible on 
a side wall. Dancing. Fast walking. Stooping down as low 
as you can, if you do not take the heels off the floor. 



Running. 

No. 1. Hold the chin above the level. 

No. 2. Never touch either heel to the ground. 

No. 3. . Keep your hands shut and your elbows bent, hands 

level with waist; swing the arms easily. 
No. 4. As much as you can, breathe through the nose only, 

and make each breath as slow, deep, and full as possible. 
No. 5. Step far outward, but do not throw the foot up high 

behind. 
No. 6. In running for exercise, and to develop the legs and 

lungs, do not run as fast as you can; you will not tire so 

quickly yet will get the good of running. 



Stationary Running Exercises. 37 

No. 7. At first run slowly and only as far as you can with 
comfort, even though it is not over a hundred yards. 

No. 8. Each day the first week run as far as you did the first 
day. The next week try to run twice as far each day, 
and after that run daily as far as you can with comfort. 



Stationary Running Exercises. 

No. 1. Hands down at sides, arms stiff. 

Imitate running with an easy gait, remaining at one position 
and stepping on toes and soles only, not on the heels. 
Take eight steps with each foot. 
Action: — Muscles of the back and calves. 
No. 2. Arms horizontal out at sides. 

Action: — Top of shoulders. 
No. 3. Ai-ms horizontal out in front, thumbs interlaced. 

Action: — Top of shoulders and small of the back. 
No. 4. Hands above head, arms straight, fingers interlaced, 
palms up. 
Action: — Upper back; raises side and front walls of chest. 
No. 5. Hands clasped back of head. 

Action: — Back of neck and back upper arms. 
No. 6. Fold arms behind back. 

No. 7. Hands on hips, fingers out, elbows well back. 
No. 8. Fold arms in front, lean well forward; "funny run". 

Action: — Posterior; small of back strong. 
No. 9. "Get there". Quick motion; stepping as fast as 
possible, hands swinging easy at sides. 
Action: — General muscular action in the lower part of the 
body, and most of the important respiratory muscles. 



38 Physical Training. 

Jumping Movements. 

No. 1. Bar horizontal down in front. 1. Jump the feet 
apart, sideways, jumping on the toes. 2. Carry the bar 
up to arms horizontal out in front. 3. Bring the feet 
close together. 4. Bar down to first position. 

No. 2. Bar horizontal down in front. 1. Jump the feet 
lively apart, alighting on the toes and at the same time 
carry the bar up to arms horizontal out in front. 2. Jump 
the feet together, bringing the bar back to first position. 

No. 3. Bar horizontal down in front. 1. Spread the feet 
apart, carrying bar up to front. 2. Feet brought together, 
bar carried up to above head. 3. Lower the bar to arms 
horizontal out in front, jumping the feet apart at the 
same time. 4. Bar brought down close to front of body, 
jumping the feet together. 

No. 4. Bar horizontal down in front. 1. Feet apart, bar up 
to front. 2. Feet together, bar to over head. 3. Feet 
apart, bar lower down behind back, straight arm. 4. Feet 
together, bar carried up to over head. 5. Feet apart, bar 
lower to front. 6. Feet together, bar back to starting 
position. 

In performing the jumping movement grasp the bar very 
firmly, keep the shoulders pressed back, relax the legs slightly 
in the jump, alighting upon and springing from the toes. 

Note. — Many of. the exercises given in this book may be 
done in connection with the leg jumping movements, thus 
affording more variation, and making the exercises more ben- 
eficial to those desiring vigorous work. 



Hints About Bathing. 39 

Hints About Bathing. 

Don't bathe when you feel very tired, or just before or after 
a full meal, or where a draught of air can blow on you. 

Bathe with sponge bath after exercise, for exercise increases 
circulation, and circulation, while it feeds the body with new 
atoms, at the same time drives the impurities to the skin, that 
warm water removes; then, after a few minutes sponging 
with tepid water, quickly wash with cooler water, then dry 
the body with a soft, absorbent towel, and polish off with one 
a little coarser. Such a bath will not take over ten minutes. 
Use the tub when you take your weekly bath, using the best 
soap; better not use any when you take your "graded" 
sponge bath. 

Never stay in tub over ten minutes; better five. 

The best evidence that your exercise and bath have done 
you good, is in the pleasurable sensation of warmth and a 
general elevation of spirits, thus proving that the combina- 
tion of exercise and bathing is a natural tonic and stimulant. 

Bathing will increase the activity of the pores of the skin, 
so that they will act as self regulating radiators against heat 
or cold. 

The Greeks thought that exercise and bathing were insep- 
erable. f 



1 


K TKBLE 

Showing: the Proper Weight, Height and Measurement of a fully 
developed Adult. 




j Height. 


Weight. 


Neck. 


Chest. 


Waist, 


Biceps. 


Forearm 


Thighs. 


Calves. 1 




5 ft. 

5 ft. Lin. 

! 5 ft. 2 in. 

5 ft. 3 in. 

5 ft. 4 in. 
1 5 f t . 5 in . 
i! 5 ft. 6 in. 
i| 5ft. Tin. 
j 5ft. Sin. 

5ft. 9 in. 

5 ft. 10 in. 

5 ft. 11 in. 

6 ft. 


103-107 
107-111 
111-116 
116-121 
121-127 
127-133 
333-140 
140-147 
147-155 
155-164 
164-174 
174-185 
185-196 


ll% 

12 

12% 

13 

13% 

14 

14% 

15 

15% 

16 

16% 

17 


32-33 
33-34 
34-35 
35-36 
36-37 
37-38 
30-39 
39^40 
40-41 
41-42 
42-43 
43-44 
44-45 


26 

29^ 

30 

30% 

31 

31% 

32 

32% 

33 

33^ 

34 

34% 

35 


Same Measurement as 
for Neck. 


8% 
9^4 
9% 
10 
10% 
10% 

11% 
11% 
11% 

12H 
12% 
13 
13% 


15 

16 
17 
18 
19 
20 
21 
22 
23 
24 
25 
26 
27 


Same measurement as 
for Neck. 




Table for Measurments . 


Increase. 


Increase. 




Date 




1 








:::::::.".::.::::::::' 




Age 




i 
ii 




i Weight 






. 


Height 






I 


: 


Neck 




i! 




Eight shoul 
Left should 
Cir. should* 
Chest infiat 
Chest uninf 
Chest diani 
Lung capa< 
Waist 






Ij 








|il 








Ii 


- 


ed 







• 






i 

|p 












;ity 




1 


! 








! 

1 


Hips 




i 


! 

< 


Eight thigh 
Left thigh.. 








1 










Eight calf 




!ii 


I 


Left calf 






1 


Eight arm i 
Left arm m 
Eight arm c 
Left arm d( 
Eight forea 
Left foreari 


ip 




i 
















I 












nn 




ii 




n 














— — — — 


■ ' -J > 



**iW 



.i'BRARY OF CONGRESS 



029 714 133 8 






LIBRARY OF CONGRES 



a 0?q 7i & .j^ fi 



